Basmati Chicken Salad

Oil-packed sun-dried tomatoes and artichokes give this salad richness, as well as a nice tang.

Yield: 6 servings (serving size: about 1 cup)

Ingredients

• Salad:
• 1 1/2  cups  water
• 1  cup  uncooked basmati rice
• 3  garlic cloves, minced
• 2  cups  shredded skinless, boneless rotisserie chicken breast meat
• 1/2  cup  thinly sliced green onions
• 1/4  cup  chopped drained oil-packed sun-dried tomato halves
• 1  teaspoon  grated lemon rind
• 1  (15 1/2-ounce) can chickpeas (garbanzo beans), drained
• 1  (14-ounce) can artichoke hearts, drained and coarsely chopped
• 
  Dressing:
• 1/4  cup  fat-free, less-sodium chicken broth
• 3  tablespoons  fresh lemon juice
• 3  tablespoons  extravirgin olive oil
• 1  teaspoon  Dijon mustard
• 3/4  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper
• 1/4  teaspoon  dried oregano

Preparation

To prepare salad, bring 1 1/2 cups water to a boil in a 3-quart saucepan; add rice and garlic. Cover; reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat, and let stand 5 minutes. Place in a large bowl. Add chicken, onions, tomato, rind, chickpeas, and artichokes to rice; stir gently to combine.

To prepare dressing, combine broth and remaining ingredients, stirring with a whisk. Drizzle over salad, tossing gently to coat.

Nutritional Information

Calories:

397 (23% from fat)

Fat:

10.1g (sat 1.6g,mono 6.2g,poly 1.5g)

Protein:

22.8g

Carbohydrate:

57.4g

Fiber:

8.5g

Cholesterol:

40mg

Iron:

3.6mg

Sodium:

762mg

Calcium:

69mg